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Index
Cover
Title
Contents
Foreword
Preface
Section I: Training with Purpose
Chapter 1: The First 3Plus2 Training Program
Chapter 2: Realistic Goals
Chapter 3: First Steps for the New Runner
Section II: How to Follow the First Training Program
Chapter 4: First Fundamentals
Chapter 5: Three Quality Runs
Chapter 6: Essential Cross-Training
Chapter 7: Rest and Recovery
Chapter 8: Year-Round Training
Section III: Performance Factors
Chapter 9: Running Hot and Cold
Chapter 10: Running Injuries
Chapter 11: Running Nutrition
Section IV: Supplemental Training
Chapter 12: Strength Training for Runners
Chapter 13: Flexibility and Form
Section V: Boston and beyond
Chapter 14: Triathlons, Trails, and Ultras
Chapter 15: The Road to Boston is Steeper
Acknowledgments
Appendix A: How to Calculate Paces
Appendix B: Road Age Standards WMA 2010
Appendix C: Road Age Factors WMA 2010
Appendix D: Pace Tables
Index
Copyright
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